stress management techniques

Stressful situations are a typical part of anyone’s life but chronic stress is known to negatively affect your body. If you’re always stressed out, it can increase your risk of illnesses such as heart disease. The best way to keep that from happening is to learn short and long-term stress management techniques. 

1. Meditation

Meditation has both short and long-lasting benefits for stress relief. When you start feeling stressed, it’s good to take some deep breaths while focusing on the moment. Repeating a mantra can also help. Fortunately, there are various types of meditation for you to choose from. 

2. Guided Imagery

In this technique, you’ll conjure a mental image that’s called your happy place. What you choose is up to you as long as it’s a place that keeps you calm. During a stressful moment, doing some guided imagery can bring peace. If nothing is coming to mind, there are apps that can point you in the right direction.

3. Progressive Muscle Relaxation

This one takes a bit of practice. It starts with some deep breathing, which is then followed by tightening and relaxing groups of muscles from the forehead to the toes. While doing it, concentrate on feeling relaxation spread through your body. This technique is also useful when stress is causing tension in specific muscles.

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4. Breathing Techniques

Studies show that deep breathing is an excellent way to relieve stress quickly. Unlike other techniques, you can even do them in the presence of others. The simplest one entails inhaling while counting to three and then exhaling at the same pace. 

5. Short Walks

Sometimes it helps to walk away from a stressful situation – especially if you know it’s one of your stress triggers. Even if it’s just strolling around the office, a change in scenery can help change your mindset. 

6. Artistic Ventures

Depending on what you’re interested in, finding a creative outlet is a great way to manage your stress. Possible outlets include painting, sculpting, and drawing. With practice, some people find comfort in short bursts of creativity throughout the day. 

7. Aromatherapy

It’s been shown that certain scents have a calming effect. The great thing is that you can use mild ones in the office and others while doing other stress management techniques like meditation. A few of the scents you should try include lemon, lavender, jasmine, rosemary, and sandalwood.

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8. Controlled Expression

Relieving stress isn’t always a quiet activity. When things make you upset, it’s good to know how to express your beliefs without becoming angry or aggressive. 

9. Time Management

You can manage your stress well by being proactive as well. When thinking about your day, make sure to assign sufficient time to all your tasks. Things are less likely to become stressful if you’re not constantly working on a time crunch. 

10. Boundaries

Another way to keep your stress low is knowing when to say no. Whether you’d like to be helpful or coworkers keep

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